Calcium - supplementation rules when is it necessary?

Calcium is one of the most important minerals for our body. It is necessary to maintain healthy bones and teeth, and are also important in the functioning of muscles, nerves and hearts. In the following text we will look at the principles of calcium supplementation and situations in which it is particularly recommended.

Calcium supplementation - is it necessary?

Calcium supplementation is an issue that raises a lot of controversy and questions. Calcium is one of the most important macroelements in our body. Ensuring an adequate level of calcium is necessary to maintain bone health, muscle and nervous system. However, before we start supplementation, it is worth understanding when it is actually necessary. Is calcium supplementation necessary for everyone? The answer is not always. Many people can reach an adequate calcium level through a proper diet. Dairy products such as milk, yogurt and cheese are excellent sources of calcium. Also green leafy vegetables, nuts and fish, such as sardines or salmon, provide significant amounts of this element.

Calcium properties - what role does calcium in the body play?

Calcium plays an important role in the body, not only as a building material for bones and teeth. It is an indispensable element in blood clotting, muscle contractility, nervous conductivity and hormone secretion. The most important calcium functions include:

• Bone and teeth mineralization: calcium is the main part of the hydroxyapatite, which gives hardness and strength to bone tissues.
• Blood clotting: Calcium ions are necessary in a coagulation cascade.
• Nervous conductivity: Calcium plays a role in transmitting nerve signals through synapses.
• Muscles: without calcium, the muscles would not be able to effectively shrink.
• Hormonal regulation: calcium participates in the secretion of various hormones, including parathyroid hormone and calcitonin.

Natural calcium sources

A great way to provide the body with the right amount of calcium is a diet rich in the natural sources of this mineral. Milk and its products, such as yogurt and cheese, are an extremely rich source of calcium. Vegetable calcium sources are deciduous vegetables such as kale, broccoli and cabbage. Also fish, especially those consumed with bones like sardines, contain a significant amount of calcium. Chia seeds, almonds and tofu are another products that can provide the body with a large dose of this necessary mineral. By using a diverse diet, it is possible to meet the demand for calcium without having to reach for supplements.

Calcium supplementation - the most important questions

Should everyone supplement calcium?

Not everyone needs calcium supplementation. People with a proper diet usually do not require additional supplementation of this element. However, certain groups of people may need additional calcium, e.g. elderly people, people with osteoporosis, women during menopause, as well as children during rapid growth.

What are the symptoms of calcium deficiency?

Calcium deficiency may manifest:

• Muscle contractions and fatigue
• Bone and teeth fragility
• Tendency to fracture
• Irritability and variability of mood
• Rhythm disorders

How long can you take calcium?

The length of calcium supplementation should be adapted to individual needs and health. Recommendations may vary depending on age, sex, health and level of physical activity. It is always worth consulting the duration of supplementation with a doctor or dietitian. It is worth remembering that excess calcium can also be harmful. Too high calcium supply from supplements can lead to hypercalcemia, i.e. excessive calcium in the blood, which can cause symptoms such as nausea, vomiting, constipation, and in extreme cases the arrhythmias of the heart and kidney stones.

How to supplement calcium? The most important rules

Calcium supplementation requires compliance with several important rules to make it effective and safe.

Dosage

The recommended dose of calcium for adults is usually about 1000-1200 mg per day. It is worth adjusting the dosage to individual needs.

Form of the supplement

Calcium is available in various forms, such as calcium carbonate, calcium citrate and calcium lactate. Calcium carbonate is most often used, but calcium citrate can be better tolerated by some people.

Interaction

Avoid simultaneously taking calcium with iron, zinc or magnesium, because they can compete for absorption.

Pores of the reception

Calcium supplements are best taken with meals, which improves their absorption.

Who should supplement calcium?

Some groups of people are more exposed to calcium deficiencies and may require supplementation. These include the elderly, because with age the body's ability to absorb calcium decreases. Women during menopause may also need additional calcium, because hormonal changes can lead to bone loss. Supplementation is also recommended for people suffering from osteoporosis, because higher calcium doses can help manage this disease. Children and adolescents, due to the period of rapid growth, may also require increased consumption of this mineral.

Calcium supplements - what to look for? What to connect with and what not to combine calcium with?

When choosing calcium supplements, it is worth paying attention to several key issues:

• Calcium source: natural calcium sources, such as oyster shells, can be a better choice than synthetic forms.
• The presence of vitamin D: Vitamin D supports calcium absorption.
• No undesirable ingredients: Avoid supplements containing pollution, artificial dyes or preservatives.

Calcium is best combined with vitamin D, which increases its absorption. Calcium supplementation with high doses of iron, zinc or magnesium should not be combined, as they may reduce the effectiveness of its absorption.

Potential risks and harmfulness of excessive calcium supplementation

Excessive calcium supplementation can lead to various health problems. One of the main threats is hypercalcemia, which can cause serious complications, such as kidney stones, because excess calcium promotes the formation of stones in the kidneys. Also, heart problems are possible because high calcium concentration can cause arrhythmias. Excess calcium can also cause digestive disorders, including constipation and problems with the absorption of other minerals.

Sources

"Calcium and Bone Health", Nih Osteoporosis and Related Bone Diseases National Resource Center. Weaver CM. "Calcium in Health and Disease." Advanced Nutrition. 2013. Heaney RP. "Calcium Intake and Disease Prevention." ARQ BRAS Endocrinol Metabol. 2006.